Green tea is one of the healthiest beverages you can drink. It is loaded with antioxidants and nutrients that provide powerful health benefits. Drinking green tea every day can help improve your health in many ways. Adding a bit of honey to your green tea can provide additional benefits.
Quick Answers
Here are some quick answers to what happens if you drink green tea with honey every day:
- Increased antioxidant intake – Green tea has powerful antioxidants like EGCG that fight free radicals and inflammation. Honey contains antioxidant compounds as well.
- Improved heart health – Compounds in green tea and honey can help lower blood pressure and cholesterol levels.
- Boosted immunity – The antioxidants have anti-bacterial and anti-viral effects to strengthen the immune system.
- Potential weight loss benefits – Green tea boosts metabolism and fat burning. Honey helps reduce appetite.
- Anti-cancer effects – The catechins in green tea may inhibit tumor growth. Honey exhibits anti-cancer activity as well.
- Better digestion – Green tea is linked to better gut health and digestion. Honey can help relieve constipation.
- Soothed sore throat – The anti-bacterial effects of both ingredients help relieve throat pain and infection.
- Clearer skin – Antioxidants in green tea and honey can reduce inflammation that causes acne.
- Lower diabetes risk – Compounds in green tea improve insulin sensitivity and blood sugar levels.
- Increased energy – Caffeine in green tea provides a gentle energy boost. Carbs in honey offer quick energy.
Green Tea Nutrition Facts
Green tea is made from the leaves of the Camellia sinensis plant. It goes through minimal oxidation during processing, which allows it to retain most of its beneficial compounds. Some of the main active ingredients in green tea include:
- Catechins – Potent antioxidants that make up 15-30% of the dry weight of green tea leaves. The main catechin is EGCG (epigallocatechin gallate).
- Caffeine – Stimulant that gives green tea its gentle energy boost. A cup contains around 25 mg caffeine.
- L-theanine – Amino acid that has a relaxing effect and improves focus.
- Vitamin C – Immune-boosting antioxidant that’s naturally found in green tea.
- Beta-carotene – Precursor to vitamin A that promotes healthy vision and immune function.
- Flavonoids – Polyphenols that provide antioxidant and anti-inflammatory benefits.
- Saponins – Bitter compounds that have anti-microbial effects.
- Minerals – Important minerals like manganese, zinc and chromium.
Green tea is very low in calories, with around 2 calories per cup. The water-based brew is a great way to increase fluid intake and stay hydrated.
Honey Nutrition Facts
Honey is made by bees from flower nectar. It is a thick, sweet liquid that contains beneficial plant compounds. Some nutrients found in honey include:
- Antioxidants – Like phenolic acids and flavonoids that protect cells from damage.
- Proline – Amino acid that promotes good digestion.
- Vitamins – Small amounts of B vitamins, vitamin C, folate and niacin.
- Minerals – Trace amounts of calcium, copper, iron, magnesium, manganese, phosphorus, potassium and zinc.
- Enzymes – Aid in the digestion of sugars in honey.
Honey is mainly composed of the sugars fructose and glucose. It provides 64 calories per tablespoon (15 ml). Although high in sugar, the sweetness of honey can help satisfy a sweet tooth in a more healthful manner.
Benefits of Green Tea with Honey
Drinking green tea with a bit of added honey can provide a number of health benefits. Here are some of the top benefits you may get by drinking green tea with honey every day:
Increased Antioxidant Intake
One of the biggest benefits of green tea is its high antioxidant content. It contains polyphenols like catechins that provide strong antioxidant effects. Research shows that drinking green tea can increase your blood antioxidant levels (1).
The main catechin EGCG is among the most powerful antioxidants studied. It can protect cells against oxidative damage from free radicals and reactive oxygen species (2).
Honey also contains phenolic acids, flavonoids and enzymes that act as antioxidants. Combining green tea and honey provides a powerful dose of antioxidants.
Improved Heart Health
Green tea has been shown to improve several risk factors for heart disease. It lowers LDL (bad) cholesterol, reduces blood pressure, prevents blood clotting and protects against damage to blood vessels (3).
Honey also promotes heart health due to its antioxidants, vitamins and minerals. It’s been found to reduce risk factors like high blood pressure and LDL cholesterol (4).
Together, green tea and honey may help lower heart disease risk by keeping your blood vessels healthy and improving cholesterol and blood pressure levels.
Boosted Immunity
The antioxidants in green tea have anti-bacterial, anti-viral and immune-stimulating effects. EGCG has been shown to enhance the activity of immune cells called natural killer cells (5).
Honey also provides anti-bacterial effects through the enzyme glucose oxidase. This enzyme produces small amounts of hydrogen peroxide, which has anti-microbial properties (6).
A review of over 30 studies found that honey can reduce risk of respiratory infections. However, it had a greater effect when combined with other ingredients (7).
By contributing antioxidant, anti-bacterial and immune-boosting compounds, green tea and honey can help prevent illnesses like the common cold.
Potential Weight Loss Aid
Green tea has been linked with increased fat burning and weight loss. EGCG promotes fat breakdown and increases your metabolism (8).
One review looked at 15 studies and found that drinking green tea can result in decreased body weight, body mass index (BMI) and fat mass (9).
Additionally, the caffeine in green tea provides a mild metabolic boost and energy for exercise. However, green tea’s weight loss benefits seem strongest when paired with exercise (10).
Research on honey for weight loss is mixed. However, honey does have mild appetite-reducing properties (11).
Replacing sugar with honey can also aid in weight loss efforts. Overall, incorporating green tea and honey into a healthy diet and active lifestyle can aid weight loss.
Anti-Cancer Effects
Population studies link green tea consumption with reduced cancer risk, including for breast, prostate and colorectal cancers (12).
The catechins in green tea can inhibit tumor cell growth. EGCG has been shown to inhibit angiogenesis, or the formation of new blood vessels that allow tumors to grow (13).
Animal and test-tube studies demonstrate the anti-cancer activity of honey as well. Honey particles prevent tumor cell reproduction and induce apoptosis, or death of cancer cells (14).
However, more research is needed to understand whether combining green tea and honey provides added anti-cancer benefits.
Better Digestion
Green tea has been shown to provide benefits for digestion. It increases the number of healthy bacteria in your gut and may reduce gut inflammation (15).
Additionally, honey contains enzymes that aid in the breakdown of sugars. Its antioxidant and anti-bacterial effects may benefit digestion as well.
One small study showed that drinking a solution of warm water and honey led to less abdominal pain and bloating in people with ulcers (16).
Therefore, adding a dollop of honey to your green tea could benefit digestion by promoting good bacteria, reducing inflammation and preventing bacterial infections.
Soothed Sore Throat
Green tea has anti-bacterial abilities that may help fight infections and provide pain relief. Compounds like catechins can reduce inflammation and prevent the growth of certain oral bacteria that cause diseases (17).
Multiple studies show that honey relieves sore throat pain. It provides anti-bacterial effects against throat pathogens and coats the throat to soothe irritation (18).
The anti-inflammatory and anti-bacterial benefits of both ingredients suggest that combining green tea with honey could help relieve a sore throat.
Clearer Skin
Acne occurs due to inflammation caused by bacteria, excess oil production and clogged pores. Some research indicates green tea may improve acne due to its anti-inflammatory and anti-bacterial effects (19).
Research also demonstrates that honey has anti-microbial effects against acne-causing bacteria like Propionibacterium acnes. And its anti-inflammatory compounds may reduce redness (20).
Including green tea and honey in your diet or as a topical treatment may help clear up inflammatory acne lesions. This combination may also reduce acne scarring by stimulating collagen production (21).
Lower Diabetes Risk
Green tea may help regulate blood sugar levels and insulin sensitivity. Multiple studies link green tea consumption with reduced fasting blood sugar levels (22).
Test-tube and animal studies suggest honey also decreases blood sugar levels. It appears to improve insulin sensitivity as well (23).
One study in healthy and prediabetic humans found that consuming honey reduced markers of prediabetes versus sugar (24).
Therefore, the combination of green tea and honey may significantly lower risk factors for type 2 diabetes.
Increased Energy
The caffeine in green tea provides a mild energy boost without the jittery effects of coffee. Many report increased alertness, focus and fat burning from green tea (25).
Although honey is high in sugar, it provides a fast energy source and quick carbohydrate delivery. The sugars are also absorbed slowly, preventing a spike and crash in blood sugar (26).
Adding honey to your green tea can balance the energizing effects of caffeine with the carbohydrates your body needs for exercise and activity.
Dosage and Preparation
To experience the health benefits of green tea with honey, aim to drink 1–3 cups per day.
To prepare green tea with honey at home:
- Boil water and steep a green tea bag or loose tea leaves for 3–5 minutes.
- Remove the tea bag or strain out the tea leaves.
- Stir in 1–2 teaspoons of honey until dissolved.
- Drink and enjoy.
You can also make this in larger batches like sun tea. Combine 4–5 cups (1–1.2 liters) cooled green tea with 1/4 cup (85 grams) honey in a pitcher.
If you do not tolerate caffeine well, limit intake to 1 cup per day or less. Also, consume this beverage earlier in the day since green tea’s caffeine may interfere with sleep.
Precautions
Green tea and honey are generally safe when consumed in moderation. However, some precautions apply:
- Pregnancy and breastfeeding: Limit green tea to 2 cups/day. Excess caffeine is unsafe.
- Children: Honey should not be given to children under 1 year old due to risk of infant botulism.
- Diabetes: Green tea can lower blood sugar. Monitor levels carefully if combining with diabetes medication.
- Bleeding disorders: Honey may increase bleeding risk. Those taking blood thinners should exercise caution.
- Allergies: Those allergic to pollen should use caution with honey.
- Anxiety: High intake of caffeine from green tea can worsen anxiety.
- GI issues: Honey is not recommended for those with irritable bowel syndrome or small intestine bacterial overgrowth.
Overall, enjoying green tea with honey is safe for most people and provides excellent health benefits. Just be mindful of your intake and watch for any adverse effects.
The Bottom Line
Combining green tea and honey provides antioxidants, vitamins, minerals, amino acids, caffeine and beneficial plant compounds. Together, they offer many science-backed health benefits.
Daily intake of green tea with honey may boost immunity, promote heart health, reduce cancer risk factors, aid digestion, soothe sore throats, improve acne and reduce diabetes risk.
To reap these benefits, aim to drink 1–3 cups of green tea with 1–2 teaspoons of honey per day. Be cautious of your intake if pregnant, breastfeeding or sensitive to caffeine.
Drinking green tea with honey every day is an easy and delicious way to promote good health.